29 Nov 10

Another quick workout, still keeping it easy and simple.

Warm up:
Y+L x10
Slasher to Halo x10
Hip flexor/extensior stretch combo
x3

OH Squat bbx12/65x10/75x10
Incline situp bw+20# 8/8/8
Abductor/adductor stretch combo

After work: 15min light stretching

28 Nov 10

Busy week, went away to do some training for work. While I was awway I caught a intestinal bug just intime for thanksgiving. Haven't been eating very much lately so energy and strength levels are low. Tried to get a quick workout before work and really felt the effects of it all.

warm up:
4x5
2x35# db complex: curl/press/squat

2x35# db high pull x10
75# v-bar tricep pull down x12
x4

db squat 2x10 40#/45#

15min light stretching after work

20 Nov 10

25min heavy bag work

18 Nov 10

Warm up:
3x5 Y+L shoulder warmup
5x5 OH Squat BB/65/75/85/85
Plyo Pullups 8/10/10

5x5 Superset:
Front Squat 135/135/155/155/155
Jump Split Lunges
Pullups

Deck Squat V.2+12# 12/8/8/6
Incline situp +12# x12
Back Extensions x12

10min treadminll jog/run 1.4miles

17 Nov 10

12kg kb juggling warm up

2x5min 24kg kb freestyle
(did various exercises without putting the bell sown for 5min)

16 Nov 10

Putting in some overtime at work this week, feeling tired from the 16hr shifts.

24kg Kb Snatch
x30 (15l/r)
x40 (20l/r)

15 Nov 10

More general training

-3x8-
Incline DB Press 40/55/55
Deadlift 135/185/205

55# DB Snatch x10
Bench Press 185x3/195x1/215x1/225-failed
Clean & Jerk 135x5/155x1/165x1

Late p.m.
3x8 Pull ups

13 Nov 10

Not much time as of late. Just something quick and light to keep the blood flowing

-3x8-
Bench Press 135/145/145
Back squat 135/155/155
40# DB Curls
40# DB Press 5/5/5

1x
BW Dip x5
Back Squat 155# x8

10 Nov 10

1.5hrs Martial Arts

9 Nov 10

4mile run
A couple light body weight exercises
1/2mile walk
40min martial arts

7 Nov 10

DER HOF

Warm up: Various KB exercises
2x16kg swing x15/clean x10/snatch 2x10
32kg snatch 2x14(7l/r)
2x16kg snatchx15
32kg c&j x10

Work out:
Back Lever tuck hold 2x10sec
Front tuck pull up 3xmax rep

HSPU practice x4 (half reps)
Ring L-Sit hold -max hold
x3

4 rounds
100m run
24kg kb swing x10
100m run
pull up x5
push ups x15
8:25 (miscounted rounds: rx for 5 rounds)

5 Nov 10

Feeling pretty tired and worn out. Didn't do very much.
3.5 mile run
Straight bar muscle up practice w/x8 dips
Log flip x5

3 Nov 10

3mile run

1hr Caveman style strengthening(log flips, stone throwing, carrying, body weight) and parkour training

10min martial arts warm down.

2 Nov 10

1/2 mile warm up run to the voting area.
5min break
2mile run

25min break

35min Martial arts

1 Nov 10

1 mile run

45min various caveman style strengthening and Parkour drills